CrossFit 42 South

WOD: Saturday the 8th November 2014

7am class followed by open gym 8-9am.


GPP

Weightlifting

1rm Split jerk

*Good opportunity to learn how to do split jerks or to get better at doing them. Learning this skill will allow you to get more weight overhead.

 

Conditioning

Partner WOD

20min AMRAP of:

5 t2b

7 push ups (hand release)

9 goblet squats 24/16kg

*One athlete working at a time. Switch over anytime you wish. Work as a team and get as many rounds in as possible.

 

COMP

Monster Mash by Pat Sherwood

Begin at 0:00

In an 18 minute window:

Run 2 miles

Max reps Snatch 70/47.5kg

*Any style snatch power or full

 

Begin at 28:00

For time:

40 Chest to bar pull-ups

20 Back Squats 100/65kg (use a rack)

1 Mile run

 

Begin at 50:00

2 Rounds for time:

800m Run

8 Rope Climbs

*Standard is 15’ but you guys will get a plenty good enough WOD out of this anyway.

 

This may be fitting if you are doing the comp WOD today. 🙂

 
 

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One Response to “WOD: Saturday the 8th November 2014”

  1. Ty says:

    Jerk skill work with class enjoyed heaps

    monster mass row instead of run

    Part one – 40kg snatches concentrating on formed

    part two – 14 something minutes squats felt soooooo heavy

    part three – 16 min nothing left just had to get through it went leg less on rope climb in Lou of 15 foot rope